Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

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There are only a handful of things that capture the essence of summer. A long beach day with the family, a day at the lake, a backyard barbecue, and, of course, biting into a juicy stone fruit. Be it a peach, nectarine, apricot, plum, pluot, or a cup of cherries, a stone fruit is nearly unmatched for summer fruits. Well, watermelon may top the list for some, but not for us!

A stone fruit, or a drupe, is a type of fruit that contains a large stone (pit) in the center. They belong to the Prunus genus family and usually have a thin skin with soft and juicy flesh. Unlike other fruits, stone fruits stop reopening right after being picked. That means that the stone fruit season is limited, but because of different ripening times, you can find stone fruit varieties throughout the year. Stone fruits provide a long list of vitamins, minerals, and antioxidants, and you can continue reading to learn more about them. 

Peaches

A true classic, the peach has been cultivated all over the world, dating all the way back to 6,000 BC. They exhibit a scrumptiously sweet flavor, are low in calories, and have a host of health benefits. Peaches are rich in carotenoids, which are plant pigments that give peaches their signature yellow color. Carotenoids exhibit anti-inflammatory effects and may help protect against certain eye diseases and cancers. Some research shows that people who eat carotenoid-rich diets have a lower risk of developing age-related macular degeneration. 

Apricots

These small, orange stone fruits are naturally rich in vitamins A, C, E, K, and several B vitamins. Fresh apricots are especially rich in beta-carotene, which is a carotenoid that the body converts into vitamin A. Apricots are particularly rich in this plant pigment, in addition to other plant compounds that help protect against oxidative stress. One study with 1,300 people suffering from gastrointestinal reflux disease (GERD) found that people who ate apricots daily experienced significantly fewer GERD symptoms compared to those who didn’t. Apricots may also improve digestion by accelerating the rate at which food moves through the digestive tract.

Lychee

The lychee fruit offers a distinct flavor and texture. The sweet and refreshing white flesh is protected by a sturdy, inedible pink skin. One cup of lychees fulfills 226% of the recommended daily intake (RDI) of vitamin C and 7% of the RDI of folate. Lychees are also rich in phosphorus, copper, potassium, and good amounts of riboflavin (vitamin B2). They also provide phenolic compounds, including epicatechin, rutin, caffeic acid, chlorogenic acid, and gallic acid, all of which exhibit powerful antioxidant effects. 

Plums

Plums, despite their size, pack an impressive nutritional punch. They are naturally rich in vitamins A, C, and K, and offer an assortment of phenolic compounds, including kaempferol and proanthocyanidins. Phenolic compounds work to protect your cells from damaging free radicals, which may help reduce your risk of neurodegenerative illnesses and heart disease. Prunes, which are dried plums, may help increase bone mineral density and relieve constipation. Think of prunes like concentrated doses of the nutrients you find in plums. 

Mangos

Didn’t think you’d see mangos on this list, did you? Most people don’t realize that mangos belong to the stone fruit family. They are naturally rich in several B vitamins, vitamin K, vitamin E, vitamin C, magnesium, copper, and potassium. Like other stone fruits, mangos offer a diverse mix of antioxidant compounds, including anthocyanins and carotenoids. Mangos are high-fiber fruits, so it helps promote healthy digestion. One study involved people with chronic constipation. Researchers observed that eating two cups of mango daily significantly improved stool consistency and frequency. 

Cherries

Last, but not certainly not least, we have cherries, which have a sweet and slightly tart flavor. Cherries are great sources of manganese, magnesium, copper, vitamins B6, C, and K, potassium, and lots of antioxidants, including procyanidins, anthocyanins, and flavonols. These antioxidants work to reduce inflammatory processes, potentially reducing your risk of some chronic diseases. A small one-month study found that people who consumed a little less than two cups of cherries per day significantly reduced inflammatory markers, including C-reactive protein (CRP) and interleukin 18 (IL-18). Other studies indicate that cherries may help improve sleep, reduce post-exercise muscle soreness, and regulate blood sugar and cholesterol levels.

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The warm months of summer invite some of the best produce that you rarely get to see: stone fruits. Peaches, nectarines, apricots, plums, and cherries are now in season, offering different juicy and flavorful varieties. Stone fruits are naturally rich in fiber, vitamins, antioxidants, and minerals, so they pack a one-two punch combo of nutrition and delicious flavor. 

What Is Stone Fruit?

A stone fruit, or a drupe, is a type of fruit that contains a large pit (stone) in the center. Belonging to the Prunus genus family, stone fruits typically have thin skin and soft flesh. Unlike other fruits, stone fruits stop ripening after you pick them, which is why their season is very narrow. Because different varieties ripen at different times, you can occasionally find different stone fruits throughout the year. Summer, however, is when you can find the freshest varieties, especially at local farmers markets. Continue reading to learn about five of the most popular stone fruits and their health benefits. 

Plums

Juicy, scrumptious, and packing an impressive amount of flavor for their size, plums are rich in anti-inflammatory properties and phenolic compounds, such as kaempferol and proanthocyanidins. Phenolic compounds help protect your cells against free radical damage, reducing your risk of chronic illnesses. Several studies indicate that prunes (dried plums) may increase bone mineral density, reduce blood pressure, and relieve constipation. Don’t eat too many prunes at once, though. You can enjoy fresh plums on their own, in salads, in oatmeal, in smoothies, or in fruit salads. 

Cherries

Cherries are not always available, so people snatch them up when they hit grocery shelves in the summer. They offer a sweetly tart flavor profile and a wide variety of vitamins, minerals, and plant compounds. Cherries are naturally rich in manganese, vitamins B6 & K, copper, magnesium, and several antioxidants, including procyanidins, flavonols, and anthocyanins. One 28-week study found that people who ate just under two cups of cherries per day significantly reduced markers of inflammation, including C-reactive protein and interleukin 18. Having high levels of these inflammatory markers can increase the risk of neurodegenerative diseases, heart disease, and type 2 diabetes. Other studies note that cherries may help regulate blood sugar, reduce post-exercise muscle soreness, and improve sleep.

Apricots

Depending on the apricot you select, you may experience a tart or incredibly sweet flavor. Ideally, you should have a mixture of tart and sweet in every bite. Apricots offer impressive amounts of several B vitamins, in addition to vitamins E and K. They are also great sources of beta-carotene, a carotenoid that the body converts to vitamin A. That carotenoid is the reason why apricots are their signature vibrant orange color. Several animal studies indicated that the high concentration of beta-carotene protected cells against oxidative damage. A study with 1,300 people with gastroesophageal reflux disease (GERD) found that the group that ate apricots daily experienced improved digestion and fewer GERD symptoms. 

Peaches

Next to watermelon, the peach has to be one of summer’s most signature fruits. They are wonderfully juicy and sweet and exhibit impressive amounts of vitamins A & C, copper, fiber, beta-carotene, lutein, zeaxanthin, and other carotenoids. Studies found that people who consumed diets with more carotenoids had a lower risk of developing age-related macular degeneration, an eye disease that impairs vision. Additional research notes that carotenoid-rich foods like peaches may reduce the risk of type 2 diabetes, certain cancers, and heart disease. Make sure that you consume the peels because they contain 27 times more antioxidants than the internal flesh. 

Lychee

Lychees are not available everywhere, and you may have to visit ethnic grocery stores to find them. Their gel-like white flesh offers a distinct flavor and texture that’s contained inside a protective, inedible skin. Lychee fruit provides phenolic compounds, including caffeic acid, rutin, gallic acid, epicatechin, and chlorogenic acid, all of which exhibit antioxidant activity. A 21-day animal study observed rats with alcoholic liver disease. These rats received a 91-milligram per pound of body weight lychee extract per day. The results indicated a significant reduction in cellular damage, liver inflammation, and free radical production. Enjoy lychee fruits raw, in salads, or in smoothies.

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According to a January 2023 U.S. Travel Association survey, 52% of Americans said they plan to travel within the next six months. Traveling is a wonderful way to open your eyes to new cultures, cuisines, spiritual practices, and unique, memorable experiences. It helps you become a more worldly person, and it can be incredibly relaxing. 

One study found that people who were able to travel more frequently reported better mental, physical, and emotional health when compared to people who remained at home. While seeing the sun greet the day from atop dormant volcano in Indonesia is an amazing experience, the journey to your destination is not always the most pleasant. From flight or train delays to travel-related upset stomach, traveling is not always easy on the body and mind. 

Changing time zones can disrupt your circadian rhythm and airport or plane food may not always sit well. Prolonged immobility, especially on a long transatlantic flight, can lead to aches and pains. Sitting for long periods of time increases the risk of blood clots, which can be a very serious medical problem. Then there is the stress of potentially losing your luggage or becoming dehydrated! You see, travel isn’t always glamor and glitz! That said, we have a few helpful hacks in this article to make your travel experience healthier and more comfortable. 

Consider A Pair Of Compression Socks

Long hours driving on a road trip or endless hours on a plane can be rough on the body. According to research, slipping on a pair of compression socks can help reduce leg swelling and decrease the risk of blood clots. If you don’t move for a long period of time, the risk of blood clots is much greater.

Pack Some High Fiber Snacks

It can be hard to find healthy snacks when you’re on the go, which is why travel experts encourage you to bring your own. Airport, gas station, and train station snacks can be limited to salty chips, candy, and sugary bars. When packing your clothes, shoes, and accessories before your trip, make sure to add some dried apricots, cashews, walnuts, or even some prunes. Prunes are naturally rich in fiber and don’t take up a ton of space in your bag. Plus, you may need them in case a traveler’s constipation strikes. 

Move When You Can

When you travel by plane, train, or bus, you don’t have a lot of opportunities to move. For this reason, make the most of your time between stops. On a layover between flights? Walk around the airport or consider doing some bodyweight exercises in an uncrowded portion of a gate area. Bypass moving walkways and take the stairs instead of cruising up escalators. Taking a break from your normal workout routine is very standard while traveling, but if you are inspired to engage in a quick workout in the hotel gym, we encourage it! That said, you tend to do a lot of walking while on vacation, and getting those steps in is great for your body, but be sure to stretch to avoid pain. 

Bring An Eye Mask And Travel Pillow

These are two essential items that you should travel with for several reasons. First off, a travel pillow during transit can help you relax more easily on planes. Additionally, it helps to prop your neck up so it doesn’t keep dropping to one side. Plus, you won’t wake up with a kink in your neck from it drooping in a weird way. An eye mask may also help you sleep on a plane, especially if the flight crew doesn’t dim the lights. It can also be beneficial to wear at your hotel, hostel, or AirBnB, especially if your room doesn’t have great curtains or shades.

Seek Out Morning Sun

There are many health experts that encourage stepping out into the sunlight every morning. This is a crucial first step for the morning after you land because staring in the sun’s general direction can help signal your brain that it is time to be awake. Within an hour of waking up, get some sunlight exposure because it helps to reset the body’s circadian rhythm. Not only does this help you feel more energized during the day, but it also signals the body to produce melatonin (the hormone necessary for sleep) about 12 hours later. 

Adjust Your Sleep Schedule

When you finally arrive at your destination, especially if the journey was long, it can be very tempting to crawl into bed and fall asleep. Travel experts warn against this if you want to establish a better circadian rhythm in your travel destination. It is best to start sleeping according to your destination’s time zone as soon as possible. This can be challenging, especially if you arrive early in the morning after a long day of traveling. You should also try to maintain your regular routines, whatever they may be. That may include reading or meditation as soon as you wake up or before you go to sleep. Try to eat your meals and snacks at the same times you do when you’re at home as well.

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Many people experience constipation from time to time. Not only is it uncomfortable, but it can also lead to numerous health complications when ignored. If you are feeling backed up, though, you are not alone. According to a 2020 study, 15% of the world’s population reported constipation. Knowing that you’re not alone doesn’t take care of the problem, but that’s where the drinks in this article come to the rescue.

What Is Constipation?

According to health experts, a person is constipated if they experience three or fewer bowel movements per week. Trouble passing stools or not fully eliminating are also common signs of the condition. It’s a normal digestive problem that a lot of people have, but the symptoms vary from person to person. Common symptoms of constipation can include:

• Infrequent bowel movements
• Hard or lumpy stools
• Straining to empty bowels
• Feeling blocked up (or like you can’t fully empty the bowels)

An April 2013 analysis assessed the diets and stool consistency of more than 9,000 adults. The results indicated that insufficient liquid intake was a primary contributing factor to constipation. That means that staying hydrated with water and other fluids can help smooth things out for regular elimination. It’s very common for people to neglect water intake, though. As a general recommendation, drink half your body weight in ounces of water for optimal hydration. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. 

Water isn’t the only beverage that can help unclog the pipes, so to speak. There are other drinks that can help relieve constipation issues. If you need some assistance getting things moving, consider drinking one or more of the following beverages.

Homemade Apple Juice

Apples are naturally rich in fiber, vitamin C, calcium, and vitamin A, among other nutrients. Health experts believe that the combination of sorbitol and pectin (a water-soluble fiber) may promote bowel movements. Juicing apples does reduce the fiber content, so it contains less than if you were to consume apples whole. Don’t drink too much apple juice, though, because it can cause digestive discomfort in people with sensitive digestive systems. 

Prune Juice

This may be the most popular juice to help relieve constipation. Keep in mind that you don’t need a tall glass of prune juice; rather, a half a cup is all you need. You can start with half a cup and adjust as needed. One eight-ounce cup of prune juice contains 2.6 grams of fiber, which satisfies about 10% of your recommended daily intake. Although fiber bulks up stool, sorbitol contributes to softer stool, making it easier to pass. The sorbitol pulls water into the gut to make pooping a little easier. 

Lemon Juice

Lemon juice contains vitamin C, an antioxidant that naturally pulls water into the gut. As previously mentioned, increasing the water content in the gut can help soften stool and stimulate bowel movements. Since freshly squeezed lemon juice can be a bit intense on the palate, consider mixing the juice of one lemon in 12 ounces of warm water. Not only is hydrating a great way to combat constipation, but it’s also an excellent way to flush out additional toxins and waste. 

Coffee

There are those who drink coffee for the caffeine, while others simply enjoy the taste. Then there are the many people who sip a morning cup of Joe to encourage a bowel movement. Caffeinated coffee actually increases the amount of acid that the stomach produces and boosts colon movements. This combination can have a laxative effect, as confirmed by a June 2017 article in the World Journal of Gastroenterology. 

Water With Chia Seeds

Most people are in a natural state of dehydration, so drinking water first thing in the morning is a great way to begin the rehydration process. Drinking water on its own can help promote a bowel movement, but adding chia seeds to the water can enhance this effort. Simply add one teaspoon of chia seeds to a glass of water and allow them to soak for a few minutes. Chia seeds are chock full of fiber, which can help promote optimal digestion. About 87% of fiber in chia seeds is insoluble fiber, which helps to relieve constipation.

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Age is just a number, but our outlook on life and how we feel and take care of our mind and body is what truly matters. We all know (or even own) the arsenal of anti-aging or anti-wrinkle creams and serums people stack in their medicine cabinets. We are aware of Botox, of quitting cigarettes, and stocking the shelves with expensive vitamins that rejuvenate our skin, but a lot of people don’t realize that diet and natural beauty routines have powerful anti-aging effects.

Eat Your Antioxidants

Although having a diet rich in fruits and vegetables can help you maintain a youthful appearance, antioxidants in particular seem to help reignite the skin’s vitality, vibrancy and overall look. That is because they provide protection against the damaging effects of free radicals on the cells in your body, including those in your skin. Almonds, green tea, avocado and sweet potatoes are all foods rich in antioxidants. Click here to learn more about antioxidant-rich foods.

Cut Back On Sugar

A secret to aging gracefully is feeding your body with foods that will fuel you, not weigh you down. While sugar is regarded as collagen’s natural enemy, turning the skin less elastic and more prone to wrinkles, sugar’s effect on aging goes deeper than that. Mounting evidence shows that sugar molecules may also be involved in the development of chronic degenerative diseases such as Alzheimer’s, diabetes, and cardiovascular disease. Fortunately, you can substitute sugar with healthier, natural options such as raw honey, agave and stevia.

Get On Board With Coconut Oil

This superfood is beneficial for skin and hair care, but it has also been known to improve antioxidant levels and reduce the signs of premature aging. In addition to nourishing the skin, it can decrease stress on the liver, reduce inflammation, boost the immune system, improve brain function, and help those with type II diabetes.

Dried Prunes For Strong Bones

Dried prunes are commonly used to regulate bowel movements; however, Osteoporosis International conducted a study on people with low bone density, and the results showed that those who consumed 3.5 ounces of dried prunes daily indicated a reduced rate of bone breakdown, as well as bone-protective effects. Prunes are rich in vitamin K, magnesium and potassium, all of which are vital for bone health.

Exfoliate

Exfoliating can assist the body with healthy cell production, but it also gets rid of dead skin cells and toxins that accumulate on the skin. It helps give the skin a smoother complexion. There are many natural ingredients that can be used as exfoliators, depending on the person’s taste, and the ingredient’s benefits. Great natural exfoliators include sea salt, baking soda, citrus fruits, oats, raw honey, and papaya.

Start Swimming

If you needed a reason to hit the pool at the gym, here it is: swimming may slow down aging by decades. This full body workout is gentle on the joints, regulates blood pressure, increases respiratory function, and cardiovascular strength; all of which are traditional age markers. Swimming also improves cognitive function, and is a powerful tool for fighting stress and depression, according to an international study commissioned by Speedo.

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Beyond giving the body its shape, bones play a much larger role than we realize. Bones are constantly changing shape and composition to accommodate bodily changes or needs, and many of us take them for granted. Given that brittle bones cause about 8.9 million osteoporotic fractures per year, it is evident that a high percentage of people, especially women over the age of 30, are losing bone density. How do you avoid the development of brittle bones?

In order for bones to maintain density and strength, one must consume calcium-rich foods and maintain optimal vitamin D levels. Vitamin D is necessary for the absorption of calcium, but most foods do not contain natural vitamin D. A lot of fortified foods exist, and mushrooms are really the only natural food source of vitamin D. Avoid fortified foods and stay in the sun for about 15-30 minutes a day to naturally absorb vitamin D. If you need a great list of calcium-rich foods, click here. The NHS says that these two nutrients are integral for healthy bones, but you can also consume the following bone-strengthening foods to maintain bone health.

Nuts

While a variety of nuts can assist with bone building, walnuts, almonds, and Brazil nuts are the ones that steal the spotlight. They are all great sources of calcium and alpha linoleic acid, which is a type of omega-3 fatty acid  that works to inhibit bone breakdown. A handful of walnuts, almonds, or Brazil nuts should be your go-to snack option, and don’t forget about raw almond butter, either.

Broccoli

Broccoli is a known source of plant-based protein, but it is also praised for its diverse nutritional profile. Loaded with calcium, potassium, folate, vitamin C, phosphorus, and vitamin K, broccoli can help strengthen your bones and teeth. To obtain these benefits, it is best to consume one serving of broccoli every day.

Leafy Greens

Famed for their vitamin K content, leafy greens need to be featured in your diet to help build strong bones. Befriend the salad and learn to love it in all its forms because vitamin K aids with bone protein formation and helps to reduce calcium loss in the urine. According to several studies, people with low levels of vitamin K in the body have an increased risk of hip fractures. One cup of raw leafy greens exceeds the amount of the recommended intake of 90 micrograms per day.

Prunes

Prunes are commonly consumed to help encourage bowel movements, but they have been known to benefit bone mineral density. In addition to slowing bone deterioration, prunes may help to build new bone. New research has credited these properties to the phenolic compounds in prunes.

Magnesium-Rich Foods

When the average person thinks of building strong bones, calcium is the first mineral that comes to mind. When you consider that 50% of the body’s magnesium is stored in bones, magnesium should also be a mineral to focus on in order to keep your bones healthy. Since low levels of magnesium have been associated with calcium loss and fragile bones, start consuming magnesium-rich foods. Great sources of magnesium include leafy greens, summer squash, avocados, bananas, mangos, Brazil nuts, almonds, quinoa, sesame seeds, pumpkin seeds, cashews, chickpeas, lentils, and sunflower seeds.

A Noticeable Omission

You may have noticed that milk is not on this list. Despite the information that ads preached when you were growing up, milk is not beneficial for bone health. In fact, milk has an acidifying effect on the body, which can degrade bone composition.

Why Are Bones So Important?

The human body would be nothing more than a gelatinous blob of tissues and fluids if it weren’t for our bones. While bones provide support and structure, they are not as heavy as you might think. The skeletal system plays a protective role in the body, especially and most noticeably for the skull and vertebrae, protecting the central nervous system. The central nervous system controls the rest of the body and it is an intricate, fragile network that would be compromised without bone protection. The ribs also protect the vital organs in the chest.

Blood Cell Production

Have you heard of bone marrow? It’s not just something that you can order at a restaurant, despite the attention on ossobuco, an Italian dish of braised veal shanks, or beef bone marrow that is incorporated in pot-au-feu broth in French cuisine. Bone marrow is inside bones in the human body, and it is also where red blood cells are made. Red blood cells are necessary for transporting oxygen throughout the body. Bone marrow is also the production center for white blood cells (necessary for immune health), fibroblasts (necessary for connective tissue production), and adipocytes (fat cells).

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